CFCharlottesville – CrossFit
Weightlifting
Back Squat (3 x 10 @20X1 tempo)
Metcon
Metcon (Weight)
EMOM for 14 minutes:
Odd: 3 Thrusters, 155/105lbs
Even: 3 Strict Ring Muscle-ups
Scale the load on the Thrusters to a challenging load for 3 unbroken reps.
Scale the volume on the muscle-ups or scale to 3 strict pull-ups + 3 burpees